For the final day of our week of workouts, I’ve got a 50-minute Sculpt & Slide class for you. This class is my take on a home megaformer workout meets sculpt. To compare it to workouts I’ve posted in the past, think arm song meets slider workout with bodyweight training.
It’s new, so please give me feedback! If you love it, maybe I’ll create another Studio Pumps class pack using this format. If you have constructive criticism, send that my way as well so I can improve. 🙂
Sculpt & Slide Class
EQUIPMENT NEEDED:
- Sliders – I’m using a dish towel. If you have carpet, paper plates work well.
- Light hand weights – I’m using 2-lb weights. If you don’t have weights, water bottles or soup cans will work!
This Sculpt & Slide class is meant to be done along with the video so I’m not going to include a detailed exercise-by-exercise breakdown here. Instead, I’ll give you a broad breakdown of the flow of class.
Warm Up – Our warm up is to the beat of the music and we’ll use light hand weights. Basic, foundational movements to get us moving. If you have any injuries or areas of particular tightness, take some time before starting the class to specifically warm up and address what your body needs, as this warm up is very general in nature.
Arm Song – We’ll target triceps during our warm up, so our arm song will focus more on shoulders and biceps. Light hand weights are used, and think of the endurance work you’d do in a barre or spin class. If you enjoy this part, check out my other stand-alone arm song workouts.
Left Leg – Our lower body flow will start with slider work and then go into bodyweight work. It’s broken up into three main exercises with lots of holds, pulses and variations:
- Sliding lunge work
- Tabletop work
- Hip bridge work
Left side obliques – Our oblique series will start with bodyweight work and finish with slider plank work.
Prone work – We’ll lay down on our stomach to center off after all the focus on our left side.
Right leg & obliques – Repeat the sequence on the other side.
More prone work – building off of our last time we were here.
Center core plank finisher – We finish class with a 2-minute plank challenge with the sliders.
Cool down & stretch – I’ll take you through a quick guided cool down. If you want to spend more time stretching, I recommend this guided stretch or this guided mobility & stretch video.
Similar Workouts
If like liked this Sculpt & Slide class, I’d also recommend the following.
- Circuit & Tabata Class (45 Mins) – This is another full-length fitness class, but uses a different structure. One is up for free on YouTube, and four other are available for purchase.
- Arm Song Workouts – If you enjoyed the light weight, high rep endurance work we did in the upper body section of this class, I have some more arm songs: Triceps / Biceps / Shoulders
- Slider Workouts – If you loved the slider exercises, I have a ton of other slider workouts.
xo Nicole
